Do you want to get the muscle up? This is your program. The muscle up is an exercise that requires explosive strength since in the first pull we will have to bring the bar to the lower chest to be able to make the transition. 

 **Must know** 

 - The routines are divided into 3 days a week and lasting approximately 1 hour. 

 - During all the phases, you will be advancing gaining resistance, strength and, more importantly, you will gain explosive strength and mechanise the movement. 

 **Requirements** 

 We will start almost from scratch since the only requirement is that you have at least 3-5 pull-ups.

From 0 to Muscle Up - Adicstenia

In this phase we will seek to gain strength in the muscles involved in the muscle up.

Pull-up Conditioning

In this second phase we are going to finish adapting our muscles and prepare to train harder in search of our goal.

Laying a Good Foundation

In this third phase we will seek to have a high number of repetitions in pull-ups and gain resistance in them.

Gaining stamina and reps

In this fourth phase we are going to gain a lot of resistance to be able to work on the muscle up in a specific way.

Even more resistance

These weeks are crucial as we start to build explosive strength and move specific training.

Gaining explosiveness

This phase lasts for a single week and we will repeat the routines every 3 days to gain a lot of explosive strength.

More explosiveness

There is less left and we are going to establish that assisted muscle up and mechanize the movement well. Perform the first exercise with a 45 kg elastic band, and the second with a 35 kg elastic band.

Setting the assisted muscle up

Our body is ready and we will only need to finish mechanizing the movement, gain explosiveness and be able to do our first muscle up.

Assisted Muscle Up

If you've come this far, you can't give up because in these weeks we're going to gain the strength and explosiveness we have left to do our first muscle up. Perform the first muscle up with a 25 kg elastic band, and the second one with a 35 kg elastic band. If the routine is not completed, return to phase VIII.

Getting to the muscle up

The last week has arrived and we will finally finish with these routines to gain the necessary strength to perform a free muscle up. Perform the first muscle up with a 15 kg elastic band and the second with a 25 kg elastic band.

Muscle up

After resting the weekend it's time to try a free muscle up. Warm up well with some assisted muscle ups and try it. If it fails, repeat week 16 and try again.

From 0 to Muscle Up - Adicstenia

Para ver el contenido exclusivo accede, desde tu móvil, haciendo click en:

From 0 to Muscle Up - Adicstenia

Acerca de este programa

Creada por

Contacto

Legal

Colaboradores